Fierce Sports & Movement

Fierce Sports & Movement

At MIF, our goal is to nurture each other and build confidence no matter where you are in your fitness and nutritional journey. That's why we have programs that fit every stage of life - any stage of motherhood - whether you are new to this working out thing or a seasoned athlete. For this program, I wanted to bring a challenge to our intermediate and advanced fitness mom's. Pretty Fierce Sports & Movement provides:

-Six week program
-Four or five workouts a week - your choice
-All workouts are 25 - 42 minutes
-Two weeks are sport-based movements focused on agility, drills, weights, circuits and more
-Two weeks are movement-based workouts with Pilates, balance and coordination moves focused on finding your muscle imbalances and strengthening them
-Final two weeks combine all aspects of sports and movement with increased intensity and new workouts to challenge the whole body

LEVEL: INTERMEDIATE - ADVANCED
LENGTH: 6 WEEKS
PREREQUISITE: consistently worked out for two months or SWEAT or Commit25 or Summer Shape Up or Pretty Fierce

Fierce Sports & Movement
  • Watch First: Fierce Sports & Movement

    Before beginning our Pretty Fierce Sports and Movement program, watch these tips!

  • How to Access our Calendars

    Did you know we have several programs laid out for you? We tell you what to do on what day. All you have to do is get your calendar and show up to each workout:)

  • Upper Body Core Movement

    This toning circuit is all about adding functional movement to the traditional upper body exercises.

    Equipment needed: an extra light set of weights and a light set of weights.

    PREREQUISITE: Although not required, we highly recommend using this workout in our Pretty Fierce Sports and Movement ...

  • Upper Body Sports & Movement

    This toning circuit is all about adding movement to the traditional upper body exercises, mixed with agility training.

    Equipment needed: one heavy set of weights.

    PREREQUISITE: we highly recommend using this workout in our Pretty Fierce Sports and Movement program. Each week we add layers of di...

  • Stretch: Recovery

    A recovery based workout full of feel good stretches!

  • Lower Body Sports & Movement

    Combine all aspects of sports and movement with increased intensity and new exercises to challenge the whole body.

    Equipment needed: one heavy set of weights and a resistance loop. If you are following the advanced modification you need a slider (something that glides across the surface of your ...

  • Lower Body Movement

    Movement-based workout with Pilates, balance and coordination moves focused on finding your muscle imbalances and strengthening them.

    Equipment needed: one light set of weights and a slider (something that glides across the surface of your floor - paper plates also work well!) A small Pilates ba...

  • Fierce Sports & Movement Trailer

  • Lower Body Bonus Move

    A dynamite move for glute strength!

  • Golden 5

    My favorite 5 GOLDEN exercises! This Tabata style workout uses comprehensive moves to target every muscle, including the heart muscle. Listen for cues, variations and added layers of difficulty every 30 seconds. No equipment needed.

  • Full Body Movement

    Movement-based workout with Pilates, balance and coordination moves focused on finding your muscle imbalances and strengthening them.

    Equipment needed: one light set of weights and a slider (something that glides across the surface of your floor - paper plates also work well!) A small Pilates ba...

  • Full Body Core Circuit

    This toning/cardio circuit is all about the core. We add a unique twist to traditional exercises, mixed with agility training.

    Equipment needed: one set of light or medium weights. If you are following the advanced level you need a resistance loop.

    PREREQUISITE: we highly recommend using this w...

  • Full Body Circuit

    This toning/cardio circuit is all about adding a unique twist to traditional exercises, mixed with agility training.

    Equipment needed: one light and one heavy set of weights.

    PREREQUISITE: we highly recommend using this workout in our Pretty Fierce Sports and Movement program. Each week we add ...

  • Sport Cardio Box

    This high-intensity mix of cardio kickboxing and basic athletic drills is the perfect sweat sesh. A combination of aerobic and anaerobic drills to work your heart in the best way! No equipment is necessary, but I do recommend 2 plastic cups or cones.

  • EMOM Cardio

    EMOM stands for every minute on the minute, a type of HIIT training. In this fun, sweat-dripping intermediate to advanced workout, you will maximize your cardiovascular endurance! We set a set number of repetitions for each minute and aim to complete those reps as the workout progresses.

    Equipm...

  • Pretty-Fierce-Sports-and-Movement-Calendar-5-days-per-week.pdf

    825 KB

  • Pretty-Fierce-Sports-and-Movement-Calendar-3-days-per-week.pdf

    1020 KB